In addition to the well-known squat, more detailed and targeted actions are recommended here. Hip muscles are divided into three categories, and the major muscle groups include gluteus inferior, gluteus medius and gluteus externa. The action introduced today is a special exercise for these three areas. I hope you can use it.
Muscles below gluteus: The first action is sumo hard pull. Compared with the traditional hard pull, the hard pull of sumo is more stimulating to the muscles below the gluteus muscle, because the positions of the two hard pulls are different and the types of sumo are wider. Its advantage is that it will shorten the moving distance of heavy objects, thus reducing the pressure on the back and greatly increasing the stimulation of hips, hips and legs.
When doing sumo hard pull, it is suggested to start with a small weight, with your feet greatly separated, even close to the barbell pieces on both sides, with your shoulders relaxed and your hips lowered, then choose the grip method that you feel comfortable with, hold your chest out, and then pull up until your body is upright, slightly backward, stagnate for 3 seconds, and then slowly put it down. I suggest that you bid farewell to the traditional 65,438+00 times per group and become 65,438+02-per group.
The second action recommends lunge, which can be done by hand or dumbbell. Action frequency is the same as above. The point is simple: the upper body is upright, the front legs are arched, the rear legs are straight, and then the legs are changed.
Middle gluteal muscle: a simple gluteal bridge, this action can not only greatly exercise the middle gluteal muscle, but also help stretch the hamstring muscle. Action points: bend your knees after lying flat, do sit-ups, keep your back close to the ground, take the soles of your feet and upper limbs as fulcrums, and then lift your hips. Throughout the process, the buttocks exert their own strength, do not borrow other muscle groups, and slowly lift the buttocks until the buttocks and trunk are in a straight line.
External gluteal muscles: The actions of exercising this muscle group can be summed up in three words: hip abduction, so there are hip abduction in standing position, hip abduction in sitting position and hip abduction in lying position. They also have the same action points as * * *, and their bodies naturally stand upright, tightening the core.
Hip abduction in standing position can be done by hand. After adapting to the force in the later stage, you can go to the gantry for training. There will be special fixing equipment for sitting outside the hip, and the weight will increase as needed. Finally, the supine hip abduction only needs to lie on the yoga mat, take the hip joint as the fulcrum, slowly lift one leg, and then return to the original point.
No matter how big or small your hips are, sticking up is king. Round hips will greatly increase the strength of your lower limbs. It not only shows a person's fitness level and ability, but also embodies the beauty of sports. So, did you practice your hips today?